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Workouts / Сильный кор и пресс
190
Workout

Oblique Muscles: Strength and Control

~49 min.
~588 kcal
⁉️ Comments

The oblique muscles are your "rotation engine" and the primary stabilizer of your trunk. They engage in every twist, lateral bend, and any movement where the body resists rotation. Without sufficient strength in these muscles, the lower back takes on extra load, posture suffers, and the risk of injury during sudden movements increases sharply.

This workout is designed to develop the obliques in two key modes: active strength (rotation and lateral movements) and anti-rotation control (maintaining a stable trunk position under load). This combination delivers the best functional results.

  • Level: intermediate — suitable for those already familiar with basic suspension trainer exercises.
  • Focus: lateral chains, rotational stability, deep core muscles.
  • Recommendation: perform exercises slowly and mindfully — when training for control, movement quality matters more than speed.
  • Pay attention to your breathing: exhaling on exertion helps better activate the transverse abdominis and supports the obliques.

The workout begins with mobilizing movements, then progresses to strength patterns with rotation, and finishes with anti-rotation stabilization exercises. This structure warms up the target muscles and allows you to work at full capacity without putting the lower back at risk.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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